Warm-up: (all IC)
- Good Mornings x10
- Windmills x10
- Seal Jacks x20
- Cherry Pickers x15
- IW’s x20
- Hillbillies x15
- Mountain Climber Merkins x15
The Thang:
Grab a chair or bench for:
- Bulgarian split squats, left leg x12 IC
- Bulgarian split squats, right leg x12 IC
- Left leg step ups w/ right knee to chest x10 IC
- Right leg step ups w/ left knee to chest x10 IC
- Calf raises x20 IC
- Jump squats x12
- Monkey jumpers x12IC
Shake it off with some SSH x10 IC, then Dips/Freak Nasties x12 IC, and then repeat above routine x3.
Next, grab cinderblock or similar coupon for non-merkin exercises:
- Overhead presses x12 IC
- 10x Werkins
- Elf on the shelf L->R x12
- 10x staggered arm merkins, right high
- Elf on the shelf R->L x12
- 10x staggered arm merkins, left high
- Bent over rows x12 IC
- 10x T-merkins
- Curls x12 IC
- 10x Irkins
- Goblet squats x12 IC
- 10x Derkins
- Chest presses x12 IC
- 10x Regular merkins
Shake it off with seal jacks, x10 IC.
On your six, right side for Jane Fondas x10 IC, keep your leg up for quick pulses x10 IC, keep your leg up for knee-to-knee x10 IC, and finally keep it up for heel-to-knee x10 IC. Flapjack for left side.
If extra time, complete ISI (x23 8-count bodybuilders).
Mary:
- 20 BB sit-ups
- Flutter kicks x20 IC
- Freddie Mercuries x20 IC
- LBC’s x15 IC
- Leg raises x15 IC
